CROSSFIT
“Barbell Cycling”
Power Clean 10-10-10
(smooth and efficient)
AMRAP 20:00
40 Double Under
30 Sit-up
20 KB Swing 53/35
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COMPETITOR
For load:
Every 1:00 for 8:00
1 Snatch Pull + 1 Power Snatch + 1 Snatch
Back Squat
70% 1×2
80% 1×2
90% 1×2
85% 1×2
75% 1×2
3 rounds:
8 Leg Extension (M)
8 Hip Press (MH)
8 Leg Curl (M)
6 Rounds for time:
200m Run
10 Burpee
(1:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
Weighted Sit-up
3×15 (M)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
Dumbbell Fly
2×8 (M)
Dumbbell Bench Press
2×8 (M)
Barbell Curl
2×8 (M)
Barbell Sit-up
2×8 (M)
“The most characteristic mark of a great mind is to choose some one important object, and pursue it for life.”
~Anna Letitia Barbauld
